Name: Playbook - Hannah Bower - Dumbbell Upperbody Push 11.17.22
Uploaded: 2024-03-06T20:30:23.372Z
Duration: 35 min
Description: Dumbbell Upperbody Push 11.17.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Montie

Courtney

Caitlin

Jackie

Maggie

Paula Kane

My shoulders and triceps are done for 💪💪💪🔥🔥🔥

Cynthia Contreras

Maria

Oh man will I be sore! I’ve been neglecting upper body, so even going down in weight this was hard.

Ashley

Didn’t feel like working out today, but I still showed up and pushed my body🙌🏼

Autumn

Kiki

Gabi

If you want a good arm shoulder pump this will give you just that! Already feel stronger💪🏼

Carmen

This is the second workout for November’s Thankful Challenge honoring our arms.

This is a push workout (lots of pushing movements) loaded with tempo, rep manipulation and just a whole lot of 🥵🔥

Be sure to never miss a challenge, join my community group! https://www.facebook.com/groups/451724679422276/?ref=share

You will need a pair of dumbbells of kettlebells for this superset.

1 Rep= right arm, left arm, both arms 
Recommended reps= 5-8

Modifications: because of the progressive overload of this movement, you may need  to drop down on the weight you choose, or do alternating single arm chest press 

Can do this on a bench

Form:
-laying on a flat surface or a bench, engage your core 
-lift both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down one arm by bending your elbow at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-while you are lowering one arm, keep your other arm stable over head
-press your arm back up
-switch sides and keep the arm that just pressed engaged overhead
-after you’ve done each arm, you will then perform a two arm bench press 
-lower both arms down together and back up 
-this is one rep

1-1-2 Chest Press

Rep: 8-10
Tempo: 3 seconds on the way down, 1 second on the bottom, standard tempo on the push 

Modifications: knees down or hands elevated 

Substitution: standard tempo push-up with arms out to a 45 degree angle 

Form:
-start in a plank position: core engaged, hands underneath your shoulder joints, hips square to the ground, feet or knees firmly planted in the ground, head neutral, and hips neutral (neither piked, or arched)
-start the push-up by bending your elbows, however point your elbows directly back
-keep your inside arm and inside bicep close to your rib cage and lats, it’s okay if they touch 
-lower down on a 3 second count, at the bottom of the rep (chest just above the ground pause for a second) 
-push up using your chest and triceps, keeping your arms snug to your body, back to starting position

Eccentric Military Push-up

1-1-2 Chest Press ss Tempo Military Push-up

You will need a pair of dumbbells for this superset

1 rep= 1 right arm, 1 left arm, both arm 
Recommended reps: 5-8

Modifications: alternating single arm shoulder press (take out the two arm press)

Want to make this harder? Hold your non-press arm overhead while you lower and press your other arm. Video demonstrates holding it at shoulder level.

Form:
-in an upright seated position, engage your core and plant your feet firmly on the ground 
-if you don’t have a bench you can do these seated on the ground 
-press the weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press one of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weight back to your shoulder 
-perform the press on your other arm.
-lower
-then press both arms at the same time
-keep your core engaged and torso still for any and all overhead movements

1-1-2 Seated Shoulder Press

Recommended reps:8-10 

Recommended Pause: 45 degrees for 1-2 seconds

Recommended eccentric (the way down)tempo: 3 seconds 

Modifications: remove the pause and tempo instead ( 3 seconds up 3 seconds down)

Form:
-in a seated position with core engaged, chest tall, feet flat on the ground hold a pair of dumbbells, kettlebells, or bands 
-at a 45 degree angle out in front (neither front or to the side)
- lift your weights without swinging 
- at 45 degrees ( or halfway to parallel) stop your momentum and pause 
- without swinging your arms or chest, finish lifting weights until parallel with shoulder 
-lower slowly

Pause Delt Raise

1-1-2 Shoulder Press ss Pause Delt Raises

You will need a pair of dumbbells and elevated surface for this superset

1 Rep= right arm, left arm, both arms 
Recommended reps= 5-8

Modifications: because of the progressive overload of this movement, you may need  to drop down on the weight you choose, or do alternating single arm overhead tricep extension (remove the double)

Can do this on a bench

Form:
-seated on a flat surface or a bench, engage your core and keep your chest tall and torso still 
-lift both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down one arm by bending your elbow and lowering the weight directly behind your head, keep your bent elbow in line with your shoulder joint 
-don’t let your elbow fall outward 
-while you are lowering one arm, keep your other arm stable over head
-press your arm back up
-switch sides and keep the arm that just did it’s extension engaged overhead
-after you’ve done each arm, you will then perform a two arm overhead tricep extension  
-lower both arms down together and back up 
-this is one rep

1-1-2 Overhead Tricep Extension

Recommended reps: 15-20

Equipment modifications: chair, bench, ottoman

Modifications: can absolutely place feet on the ground. Or if at a gym, the dip machine 

For increase challenge add weight, and tempo 

Form:
-start with your hands firmly planted on the edge of a surface, feet stretched out in front either on the ground or another elevated surface 
- Bend the elbows to lower down, keeping your feet forward of your body, either on the ground or elevated 
- Keep your elbows close to your body and your torso tipped forward 
-think about pushing and keeping your chest open toward the sky 
- Extend your arms engaging your chest to push up

Bodyweight Dips

1-1-2 Overhead Tricep Extension ss Bodyweight Dips

Recommended reps: as many as you can with good form in 60-90 seconds 

Modifications: remove the push and perform shoulder press 

Equipment Substitution: bands, kettlebells, barbell 

Form:
-start in a standing position, feet firmly planted hip width distance apart, core engaged
- press your arms with a dumbbell or weight in each hand overhead
- do not lock out your elbows, keep a slight bend in them, keep your wrists in line with your shoulders
- Lower the weights down to your shoulders, elbows forward of your body
- while you’re lowering slightly dip your torso (think hinge) by bending your knees 
-as you go to press the dumbbells back up overhead, press through your knees and hips to neutral position
-do not lock out your knees

Push Press

Dumbbell Upperbody Push 11.17.22

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Katie

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Gym Upperbody 10.28.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Freaking awesome shoulder workout 💪🏻💪🏻💪🏻

McKenzie

Becky

Dumbbell Shoulders 10.14.22

5wks in and in the best shape I’ve been in for the last 3yrs.

Dana

Dumbbell Upper Body 9.26.22

Loved this one! Tailored and added more back and bis and was perfect.

A nice lift to ease ne back in after my wrist sprain 😻

Sally

Gym Back, Biceps, Shoulders 9.19.22

I enjoyed this one quite a bit! Any tips on what to do for elbow pain?

Mela

Dumbbell & Band Back 8.25.22

Felt so good! Working on my ab engagement while pregnant, I have the guide and some specific questions for Hannah, is the Facebook group the same or would I be able to email?

Feeling this one in all the right places! Went H E A V Y and I know I’ll feel it tomorrow 😅

Cable + Dumbbell Back 8.19.22

really love this shoulder workout!! they’re numb by the end of it.

amazing shoulder pump from this one. also surprised myself by how strong i really am

Dumbbell & Cable Shoulders 8.17.22

Loved this one! Skipped the core and added another back workout. 😁

Phenomenal workout
.. I will be back for more of this one. I feel so strong

Excellent workout! First one in a while, and man I’m feeling it! Thanks, Hannah!

Kaley

Gym Upper Body 7.29.22

Shanele

Dumbbell Shoulder, Bicep, Tricep 7.5.22

Kimberly

Gym Back and Bicep 3.14.22

Final workout of my 20s—thank you for making fitness exciting and easy to get pumped about day after day!! Looking forward to the next decade following your programs 🙌💪 #sweatisgold

Awesome day2 upper body workout after coming back from vacy.
Love love love the burn!!!

Gym Upper Body 12.15.21

Boulder shoulders!! Feels good to still be able to get some movement in. Thanks, Hannah, for creating so many workouts for all of my needs 🤍

Kolbi

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Jillian

Cable + Dumbbell Shoulders 8.30.21

Stuck in a hotel room with the gym not open but this worked 👍

Nicole Loewen

Very challenging but efficient when short on time!

Tricia

Body Weight Upperbody 8.19.21

Getting back to it after a long time!
Wanted something to kick the rear and this did it🔥🔥🔥🔥
Loved it!!!

I felt a lot of these workouts more so in my biceps and shoulders, still a challenging workout. Taking a few weeks off, I feel weaker.

Janine Ducharme

Gym Back and Chest 9.17.21

Erin

Valeska

Dumbbell Upperbody 8.16.21

Great burn! Did a few rounds and it was the perfect upper body workout from the usual high weight low reps

Julia

Wanted a light upper arm workout. This was perfect, did 4 rounds.

Camille

Burned. Couldn’t help but think about how far you have come since 9 months post partum. All the healing and strength. ❤️

Dumbbell Upper Body Burnout 8.11.21

One of my favorites! Great arm pump and feeling strong!

Oh man. This one was good! Def need to rub out my arms

Dumbbell + Cable Bicep and Tricep 7.13.21

I really liked that one! Super simple and effective.

Jessi

Got through 5 rounds!! That finisher was tough 😂

26 reps with 10lbs each hand in 2 min for the finisher. I’m toast 😮‍💨

Dumbbell Upper Body 7.8.21

Love returning to these older workouts, especially in seeing how much stronger I’ve grown 💪💪

Pushed it with the weights and now I can’t even lift a ten pounder 🫠

Dumbbell Back and Biceps 6.21.21

Band + Dumbbell Back and Bicep 6.19.21

Struggling mentally lately as I work through PFD in my second trimester. Continuing to find motivation in your workouts and the reminder to engage the core.

Payton

Karol Herrera

Bands Upper Body 4.28.21

Christina

Catherine

Dumbbell Delt 3.9.21

Ginger

Arms are toast. Quick and effective... just the way we like it!

On the struggle bus with getting in my workouts, so I’m starting off nice and easy with my favorite upper body!!

Michelle Eisenberg

Dumbbell Upperbody 2.17.21

Love a good upper body day on a snowy day when I can stay inside and use what I have! Banded workouts are no joke! Ever😂 they always get me

Hannah

Alexandra

Bands Upper Body 2.9.21

Trying to get back into it after a few months off. Thank you for the push!

Abby

Loved the shoulder burnout at the end! Surprisingly difficult!

Breanne

Dumbbell Upper Body 2.9.21

Plate finishers got me good 🫠🫠🫠
Broke it down and did biceps and shoulders with 25lbs plates then triceps and around the world's with 15lbs 🥹

38 weeks and this workout was exactly what I needed to make me feel just a little bit like myself again 😮‍💨

Rachael

Barbell Upper Body 2.5.21

Much needed 🫶🏽 feeling sore but the gains will be worth it

You find the most creative ways to work muscles and I absolutely love it for this first time pregnant lady!!!! 🤗🤗🤗

Dumbbell Bicep, Tricep, Shoulder 9.24.20

Superb workout!!! The plate finisher and wall triceps got me real good. Pull ups (assisted for me🤣) were super fun!!!

🔥added my own cardio, but this was great for an additional Saturday workout

Gym Upper Body 8.16.20

What a burner!!! Great quick workout. 🔥🔥🔥

This was 🔥🔥🔥🔥 the burn was epic! And this is tough.... 15lbs and got tougher from the get go

You are a beast! I did it with an 8 pound dumbbell and cried after about half way through 😅 loved this one though! Definitely want to work up to bigger weights!

Whitney

Plate Upper Body 8.15.20

Dips are my nemesis but glad this workout forced me to do them! 🤣Loved this workout. 👏

Virginia DelBondio

Mainly upper body- Ladder Workout 7.31.20

Love love love this one! I’ve never done iso holds or incorporated them into my workouts!

Needed a quick bjt effective workout and this was perfect!

Gym Delts, Bicep, Back 7.20.2

This is the best workout I’ve had in a long time!! I was in a workout rut so I decided to give your program a try and it’s the best decision I made

Linsee

Gym Back 7.7.20

Gym Back & Bicep 7.1.20

Ooo that was a burner! Very humbling to revisit those shoulder exercises after a couple of weeks off.

This workout felt SO GOOOOOOD!!!!! 14 weeks today and feeling so strong still.

Dumbbell Upperbody Push 11.17.22

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